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CrossFit Alloy WOD for 12/30/2013

By December 29, 20133 Comments

Announcement/Reminder:  There will be no 6:30pm class on New Years Eve and only an 11am on New Years Day.

CrossFit Alloy WOD For 12/20/2013:

Weight:

Split Jerk
1, 1, 1, 1

MetCon:

As Many Round as Possible in 15 Min:

1 Stair Climb
Burpee Broad Jump to the Platform
15 Jump Over Boxes (30/24)
Burpee Broad Jumps to Stairs

Post Weight and Rounds to Comments

Join the discussion 3 Comments

  • Crimlaw says:

    Scaling:

    Strength: Everyone is Platinum. This is a movement that we have not done for a while. Some athletes may have never done it. Unless you are confident in the movement, start light and maintain perfect form.

    MetCon:

    Platinum: As written above.

    Steel:
    AMRAP 15 Min:
    1 Stair Climb
    Bupree Broad Jumps to Platform
    15 Jump over Boxes (24/20)
    Burpee Broad Jumps to Stairs

    Brass:
    AMRAP 15 Min:
    1 Stair Climb
    Burpee Broad Jumps to Platform
    10 Jump Over Boxes (24/20)
    Burpess Broad Jumps to Stairs

    Bronze:
    AMRAP 15 Min:
    1 Stair Climb
    5 Burpee Broad Jumps, Jog to Platform
    10 Jump over Boxes (20/short box)
    5 Burpee Broad Jumps, Jog to Stairs

  • JoeD says:

    Split Jerk: 75 lbs. for 3 reps. Still keeping it light as I work through a right shoulder issue.

    WOD: 5 rounds plus 1 stair climb. Great job Megan and Mel!

  • Jake says:

    Split Jerk – 205 lbs from the rack (PR)

    Platinum – 5 rounds plus 16